Dumbbell Preacher Curl
A curl performed with the upper arm braced against an angled bench, removing body english to isolate the biceps.
How to do it
- 1Sit at an incline bench set to roughly a 45-60 degree angle and rest the back of your upper arm against the pad, wedging it into your armpit with a dumbbell in an underhand grip.
- 2Start with your arm extended but not fully locked out, then curl the dumbbell up toward your shoulder.
- 3Squeeze at the top of the movement, then lower the dumbbell back down slowly until your arm is nearly straight.
Common mistakes
- Letting the upper arm lift off the pad partway through the rep to help move the weight.
- Dropping the weight quickly on the way down instead of controlling the stretched bottom position, which is the most strain-prone part of the lift.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Preacher Curl safe for beginners?
The Dumbbell Preacher Curl is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, the Dumbbell Bicep Curl builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Dumbbell Bicep CurlWhat muscles does the Dumbbell Preacher Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have dumbbells or a bench for the Dumbbell Preacher Curl?
The Barbell Bicep Curl trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Barbell Bicep CurlRelated exercises
Learn more
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